The body scan. This is a 10 Minute body scan practice. So find a place to practice where you're not going to be disturbed for the next 10 minutes and either sit in a chair comfortably, or lay down. If you think you might fall asleep, perhaps sit on the chair. But if you want to practice this in bed, to help get to sleep, that's totally fine.

We're going to be paying attention to different parts of our body and come back to the mindful attitudes here non judging patients looking at things with a beginner's mind, trusting, not striving to get to any place to feel any particular way. Acceptance and letting go.

Come back to your breathing. Notice your breathing. Start to make it a little bit deeper, a little bit more rhythmical. Chicken with your thoughts, notice what's there. If you notice your mind wandering and taking you off to different places, just notice that and then bring your attention back to your breathing chicken with how you're feeling what you're noticing there, take an accepting attitude to it.

We're human, it's okay to feel stuck start to notice your body breathing, noticing your body and now specifically, notice the sensations at the soles of your feet. Pay attention to that sensation or those sensations.

They're really try to feel what is going on there. Now your toes. You might even want to wiggle your toes a little bit to help you pay attention to that area and notice those sensations now the outside of the sides of your feet, notice that area of your body and the insides of the sides of your feet. 

Now notice your ankles and the top of your feet. Pay attention to those sensations now your calf muscles in your lower legs and your shins noticing your shins and any sensations you can notice there.

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